Home Workout for Police

Long shifts, overtime and family commitments make it tough to get to the gym consistently for many police.  But you have to stay fit.  Here's a simple fitness maintenance program that you can do at home.

Wall Sit

The Wall Sit is great for your quads.  Place your feet about 18 inches from the wall.  Put your back to the wall and slide down until your knees are at 90 degrees.  Hold it for 30 seconds.

Lunges

Stationary Lunges are great for quads and hamstrings.  Take a large step forward. Imagine just barely touching your back knee to the floor.  push back to your original position.  Do 12 on one side and then switch sides.

Calf Press on Stairs.

Place the balls of your feet on the edge of a stair tread.  Drop your heels and then press up onto your toes.  Do 2 sets of 25.  This will keep your calves in shape.

Push-ups

The push-up is the king of upper body exercises.  It works pecs, triceps and anterior delts.  Keep your body nice and straight.  Go deep and slow.  Do 2 sets of 20.

Bench Dips

Place the heels of your hands on a stable surface about 18 inches off the ground or floor.  Lower your buttocks as far as you can and then push yourself up using your hands.  Do 3 sets of 15.  This is a great tricep exercise.

Low Plank

This is a great ab workout.  Plant your toes.  Get on your elbows.  Using gut strength, raise your body off the floor and hold yourself as straight as possible (in a plank!).  Go up and down about 20 times.

Cardio - Mountain Climber

This is a wicked little cardio exercise that you can do anywhere.  Adopt the high plank position (top position of a push-up).  Bring one knee toward your face and then switch for the other one...really fast.  Aim for 30 the first time and try to add 5 more every day.

This post is dedicated to my friend and client, Hugo who keeps the streets safe so that we can sleep at night.

Tom

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